W.U. Coaches Choice
Strength:
A. 4 Sets
- L-Sit Double DB Strict Press x 8 reps (heavier)
- Banded Face Pulls x 12
B. 3 Sets
- Single Arm Renegade Row 6/6 (heavier but balanced)
- 12 x Wall Squats with Reach
W.O.D 9-15-21
- Pullups
- Burpees
- Strict Handstand Pushups
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Hybrid:
W.U. Coaches Choice
Strength: 4 sets of the below
- L-sit Double DB Strict Press x 12 (lighter)
- 12 x Wall Squats with Reach
W.O.D 21-15-9-15-21
- Burpees
- Barbell Bent Over Row 95/65
- :30 sec Wall Hold or :60 sec tall plank
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CoreFit :
W.U. Coaches Choice
Active W.U: 3 Rounds of
- 30 x Singles
- 200M Row
- 10 x Plate Hold Squats
Core: 3 Rounds of
- :45 sec Hollow Hold
- :15 sec Rest
- :45 sec Bicycle Crunches
- :15 sec Rest
- :45 sec Tall Plank Hold
- :15 sec Rest
W.O.D 10 rounds of
- 10 x Calories
- 10 x KB Swings
- 10 x Alternating Lunges
- 10 x Jump Squats
- 5 x Pushups
